20-16-12-8-4 reps for time of:
Dumbbell Push Press
Pull-Ups
Keep your Dumbbell Push Presses honest with full lockout of both arms for completion of each rep.
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Accessory Work
4 Rounds NFT
Bent Over Dumbbell Rows, 12 Reps
Reverse Sit-Ups, 12 Reps
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How to do the Asian Squat You Tube
that photo is very southpark.
This screams: caption contest!
Wod completed at leland park, chevy chase. 20lbs, used a swing pullup bar on the playground. Really different to do pullups on a swinging bar. much harder, my rhythm was all wrong. i imagine it isn’t harder naturally, just requires a different technique.
time wasn’t exact, under 7 minutes. should have used more weight.
haha! Here goes it : “Other fun activities we do at CFSBK!” or “Other ways to have on the pull-up bar” maybe this, “The ladies of CFSBK like to get physical with each other”.
Okay all out of ideas. Please let’s keep it PG13 on this guys :-).
Had a blast at Crossfit Queens today! Awesome work Brandy and Paul.
See you guys manana
“Crossfit South Brooklyn: where the ladies leave you hanging.” 😉
I enjoyed this WOD. 15 lb dumbells and the tan band. 8:22. I wasn’t sure if I was gonna need the 10 lb dumbells or the blue band, so I set em up just in case, but I felt pretty good as it was going, so I just stuck with it.
Reverse sit-ups make my talk like a sailor. Alas, not a Bostonian sailor, but a sailor all the same.
9:09. Used 20lb dumbells on the first and last round and 15lb on the rest. Did two pull-ups on my own then the rest with tan ban. This was a fun WOD, a definite confidence builder after last Sunday’s travesty. 😛
5:00 used 115lb Barbell. Pull-ups were all unbroken, but the push presses got done by 3s and 4s after the 2nd round.
9:24 30lb dumbells 25lb for last 2 rounds. blue band for pull ups.
Today’s WoD: PP&P @ 40lbs – 6:41Weakness WoD: Helen @ 630m – 14:05Burpee Madness: 100 burpees – NFT. 10 sets of 10 for technique.
Serious caption:Jenna and Juliana play “hang tough” while David McGrath looks on.
Not so serious caption:Jenna and Juliana struggle with power and position. In the end, experience wins over enthusiasm; Jenna relegates her opponent to the mat below.
NotesWoD: 6:41Unbroken first sets of Push Presses and PullupsSecond round: 40lbs took it’s toll. PP’s and Pullups broken into 8 and 8. The remaining rounds had to be done in sets of 4 until completion.
Weakness WoD: Helen @ 630m (14:05) — Haven’t run in ages, needed to get this in. All sets of KB swings and Pullups were unbroken
Splits for the runs:r1: 2:33r2: 2:38r3: 2:48I’m slow, legs feel heavy. Solution: Run more, complain less.
Burpees: Feel strong, I like doing them in my oly shoes…
5:27 on the WOD, 20lb. dumbells,green band for pullups. Should probably have gone heavier on the push presses,definitely need to go at least to blue bands on pulups, think I’m getting stronger. I really liked today’s workout, particularly the reverse situps and the rows. Day 14 on BBC. Julianna, how bout Girls Gone WOD?
Damn Jack, that’s awesome time! Congrats.
I LOVE this pic! Juliana and Jen on the bars…..too much to handle 🙂
Much love to Eric, Charmel and Juliana representing today CFSBK who put it down-n-dirty ..double unders w no shoes..ouch!
oopa typo.”Juliana and Jenna”
Brady u rock ! Love ya, thanks for having us.
Okay so is anyone down for a new paleo challenge? This time we need pics (before and afters). I plan to paleo until the qualifier in May but we can make this a month thing or whatever. Should we make this a competition? a team thing or something like that depending on how many people sign up. We can be each others sponsors! Let me know who’s down. I’ll bring in my camera this entire week and take pics of the participants.
Oh jack that will do!
Can someone elaborate on this Paleo-challenge thing? Is it an eating competition, because I’d be down for that…
As for diet before/after: Aren’t we chasing performance? So before and after benchmark WODs seem to be a better indicator if the diet worked.
Juliana, I was thinking about doing an April paleo challenge. This time it will be MUCH, MUCH easier, as it will basically just mean giving up milk and chocolate.
OK, giving up chocolate will NOT be easy.
Still, no chance for March. March is sacred. March necessitates chocolate and ice cream and alcohol, so don’t think about it.
Speaking of which, I need a headcount for a possible bowling night next Saturday.
I am down for any Paleo or IF challenges/support groups! I need some time to buy and read the Paleo book first though…
oops brandy* typo so so so sorry
I want pics dammit! lol :-). This scheduling of benchmark wod’s can conflict with david’s plans. Tracking the progress through the pics can be easier then coordinating wod’s. Visual changes are very compelling too. We can also use this to draw in more clients. The picture taking can be optional.
1. “Girls Gone WOD” wins the unofficial caption contest!2. We can do benchmark WODs and people who are interested can take pictures for the Paleo Challenge. I’m down for it.3. I’m looking forward to the warm weather around the corner for more outdoor and running WODs.4. Thanks to Margie and Jeremy for helping out with classes today. Feeling super shitty, went home and slept for 8 hours.
Congrats to Brandy and Paul!! I’m sorry I wasn’t there for the inauguration, but I’m so glad Erik, Charmel and Juliana got to experience CFQ’s first day in action.
Can’t wait to come out!
Erik — bowling the weekend of the 6th? Because I’d be down for that!
Congrats to Brandy and Paul on opening CFQ and getting “Down and Dirty” looks like a fun WOD! Love the shots of Erik and Charmel exhausted on the floor.
David, hope you feel better. Thanks again for letting me stick around to finish the burpees.
And yay for benchmark WoDs! I’ll volunteer for the control group in the paleo challenge. (Sorry, just can’t lose the 2K calories from dairy and chocolate.)
Erik I’m down for the b-day bowling.
Wait, who’s b-day is this weekend?
Random birthday factoid: in a group of at least 23 people there is a 50% chance that there are two people with the same b-days. In a group of around 60 the probability is almost 99%.
Milk and cookies keeping me awake again…
I love that Dan is still awake as I am just getting up. That’s whacked.
Have a great time in DC Jenna! When do you get back?
congrats brandy and paul on cfqueens!
who’s bday is coming up? i LOVE bowling but cant on saturday night 🙁 sad.
erik, why is march sacred? it’s kind of a sucky month as we can see by all the fucking snow on the ground.
Stephanie, I just checked FB, the repository for all of life’s knowledge…
BirthdaysMarch07 – Erik Kelly
Oh yeah, b-day WoD baby — how’s about an Annie followed by some DLing!
March has one of the holiest days of the year, The Day After Easter. It’s the day that the leftover Cadbury Creme Eggs go on sale.
Sorry to burst your bubble, Jeremy, but Easter is in April this year!
Hahahaha. You guys are hilarious.
I’m in for birthday bowling! Do you think we can sub lifting shoes for bowling shoes?
Shows how long it’s been since I paid attention to that stuff. I just keep seeing easter candy in the stores and figured it was coming soon. Alright I give up Erik what the hell is sacred in March? Oh wait, you’re gonna say your birthday right?
Margie, you do the substitution provided you also sub a 4kg kettlebell for the bowling ball.
I’ll go heavy on the bowling ball, but i won’t throw something that has no roll!
Hey, kettlebells roll. Plus, we’ll ask for the guard rails be turned on for even more fun!